Why you don’t need to obsess about protein

One of the first concerns that people encounter when trying to eat more plant-based is: but how will I get enough protein? It’s a valid question. After all, the “eat more protein” message has been drummed into our heads for decades by the massive ad campaigns of the beef, chicken, pork, egg, and dairy councils. You know — the organizations who profit when we eat more protein.

In today’s post, we’re going to venture into that strange territory outside of those mainstream messages — beyond the land of “beef, it’s what for dinner” and “pork be inspired” (or “the other white meat”) or the “incredible, edible egg.”

We’re going to answer the following questions:

How do we know if we’re eating enough protein?

Do I need to add protein powder to my smoothies?

Do I need to have large amounts of protein at every meal?

Now before we get started, let me just say that I’m not suggesting that protein’s not important.

Because of course it is. There’s a reason why protein is one of the three macronutrients, along with its macro buddies, carbohydrate and fat.

Protein intake is essential for building muscle, repairing tissues, producing enzymes, and a whole host of other functions in the body.

But most of us in the U.S. actually consume far more protein than our bodies require — and that can cause some serious issues in the body.

Are you a proteinaholic?

Let’s get started with a quick quote…

“I am disturbed by the fact that protein has become a veritable nutritional rock star, omnipresent in our food and advertising like never before. We seemingly cannot get enough of protein, and this reality is leading us down a very dangerous road. In fact, ‘eat more protein’ may be the worst advice that ‘experts’ give to the public.”

Protein deficiency is extremely rare in the U.S., and typically only occurs when people are literally malnourished or starving.

So How Much Protein Do You Need Anyway?

It’s an important question.

So let’s check in with the USDA on their recommended daily intake.

The good news? Not a lot — it’s an easy number to reach on a diet that involves minimal (or no) animal protein.

Here’s how it breaks down…

According to the USDA, the Dietary Reference Intake (DRI) for protein is 0.8 grams of protein per kilogram of body weight. To calculate your weight in kilograms, divide your weight in pounds by 2.2, and then multiply by .8.

Stress on the kidneys and kidney disease — When people eat too much protein, they take in more nitrogen than they need. This places a strain on the kidneys, which must expel the extra nitrogen through urine.

Heart Disease — Typical high-protein diets (i.e. Atkins) are extremely high in dietary cholesterol and saturated fat. The effect of such diets on blood cholesterol levels is a matter of ongoing research. However, such diets pose additional risks to the heart, including increased risk for heart problems immediately following a meal.

Cancer — Populations who eat meat regularly are at increased risk for colon cancer, and researchers believe that the fat, protein, natural carcinogens, and absence of fiber in meat all play roles.

Osteoporosis and kidney stones — Diets that are rich in animal protein cause people to excrete more calcium than normal through their kidneys and increase the risk of osteoporosis. According to the Harvard School of Public Health, “following a high-protein diet for a long period of time could weaken bone.”

Deep breath.

I know reading all of that can be a big bummer if you love chicken wings or cheeseburgers. I mean, I grew up in Buffalo, NY for God’s sake — I was practically raised on chicken wings!

But I can assure you, there is a ton of amazing tasting plant-based protein out there — including meaty, plant-based burgers.

Seriously. We grilled these over the weekend, and they were incredible. Tasted just like the real thing.

Protein: a day in the life…

Let’s take a look at what it would take to get to the optimal, USDA-recommended amount of protein in one day, based on the sample of a 126-pound woman.

This diet isn’t exactly what I’d recommend for my clients — for example, where are the leafy greens??? — but you can see how easily the protein recommendations could be achieved simply be adding some beans and nuts to the diet.